A Sweet Thanksgiving Side Dish

Baked Sweet Potato Fries with Cinnamon

Forget the marshmallows- these sweet potatoes are sweet, tasty, aromatic and straight-up comfort food, sans grease! These baked sweet potato fries are naturally sweet and flavored with cinnamon to enhance the taste of this fall favorite! Sweet potatoes offer a ton of beta-carotene, a precursor form of vitamin A, along with fiber and a creamy taste, while being naturally low in fat! Instead of baked yams with butter and marshmallows, relish the real flavor of these potatoes without all of the extra calories!

Ingredients (serves 4):

2 medium sweet potatoes

1 tsp cinnamon

3 Tbsp canola oil

1/2 tsp ground black pepper

Dash salt

Non-stick vegetable oil cooking spray

Directions:

1. Preheat oven to 400 degrees.

2. Wash sweet potatoes well. Dry with paper towel (the skin is included in this recipe).

3. Slice sweet potatoes in half. Cut each half into strips (approximately 1/2 in thick, or to desired thickness).

4. Spray baking sheet or casserole dish with cookin spray. Place sweet potato strips on baking sheet/in casserole dish.

5. Drizzle oil over sliced sweet potatoes. Add salt, pepper and cinnamon. Mix well and arrange in thin, single layer.

6. Bake for 45 minutes- 1 hour (depending on desired crunchiness), mixing every 15 minutes. Fries should be soft and slighty crunchy. Serve hot.

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 151 calories, Fat 11 g, Saturated Fat 1 g, Cholesterol 0 mg, Sodium 60 mg, Carbohydrates 12 g, Fiber 2 g, Sugar 5 g, Protein 1 g, Calcium 29 mg.

Warm Kale And Butternut Squash Salad

This warm salad will make you feel like you’re eating comfort food in these dropping temperatures! This dish, which can be a snack, a side dish, or a perfectly adequate meal if you add some protein, makes use of some of fall’s best treasures. Butternut squash is a winter squash that supplies a ton of beta-carotene (A precursor form of vitamin A), along with vitamin C, vitamin K, potassium and fiber. Also, kale is a nutritionally power-packed leafy green that offers up even more vitamin C, vitamin A and vitamin K, along with iron, calcium and a ton of other vitamins and minerals. The acidity from the lemon juice helps to break down the nutrients in kale in order to increase bioavailability, and also helps to counteract the bitter taste of this green.

Ingredients (serves 2):

4 C kale, chopped (with stems removed)

1.5 C cubed butternut squash

1/2 lemon

1/4 tsp ground black pepper

dash salt

2 Tbsp extra virgin olive oil

Directions:

1. Preheat oven to 425 degrees.

2.Place cubed squash on baking sheet and drizzle 1 Tbsp olive oil over squash. Add dash salt and dash ground black pepper. Bake in oven once preheated approximately 45 minutes, mixing every 15-20 minutes.

3. Chop kale and remove large stems.

4. Add remaining 1 Tbsp olive oil to skillet and warm over medium heat.

5. Add kale to skillet. Cook approximately 5 minutes, stirring often.

6. Squeeze juice from 1/2 lemon over kale and mix well. Add remaining black pepper to kale. Allow to cook another 5 minutes, stirring often.

7. Combine kale and squash and mix. Serve warm.

Nutritional Analysis Per Serving:

Calories 252 cals, Fat 15 g, Saturated Fat 2 g, Cholesterol 0 mg, Carbohydrates 31 g, Fiber 5 g, Sugars 4 g, Protein 6 g, Calcium 246 mg, Sodium 142 mg